Lower body flexibility

[Rafiqa_Sadah]

Hello ---

I'm wondering if any of you can suggest some exercises to improve flexibility, particularly in lower body.

Specifically, I want to be able to "sit" in kneeled positions. (squat sounds too .... not pretty) Not on my knees, but bended and more fluidity in lowering and raising myself while changing levels, maybe bustin' a move or two while I'm lowered.

I've *never* had a lot of this fluidity/flexibility even when much younger and much thinner, and I'm not looking to do lots of back bends on the floor etc....

Any ideas for specific exercises or stretches would be welcomed.

Thanks!

[Safiyah]

Hi Rafiqa,

Is the issue flexibility or strength? I've been doing a lot of slow level changes all the way to the ground lately and it takes a great deal of strength in the quads, abs and back (gotta keep yourself upright!) Honestly I've just practiced the lowering and raising over and over again until I get the consistancy and fluidity I want. But you need to know your limits - these level changes can put a lot of pressure on your knees, and if you don't have the strength to lift yourself back up gracefully, you can pull a muscle. I have pulled my quad and inner thigh muscle (groin??) really bad once and believe me it hurts for a while!

I think others can speak on the anatomy of things and what needs to be stretched in order to achieve what you want (we have some awesome anatomy people on here!), but one tip that works for me is to have one foot in front of the other when doing level changes. it helps keep stability, which in turn helps make things easier and more fluid-like.

[Uulady]

Also, don't sit. You should lower yourself supported by muscle, don't relax and sit. It is very hard to push yourself back up once you have relaxed into "sit". Use muscle and keep them active for support.. Keep your weight centred, spine straight and don't lean forward in an attempt to pull yourself back up. Only go as low as you can maintain good technique. be patient and you will get there, provided you don't have any knee issues that prevent you from doing level changes.

Squats are very useful to strengthen but the best training for level changes has been in my experience to practice level changes. ;) Hope this helps!

[laura 2]

Originally Posted by Safiyah

I think others can speak on the anatomy of things and what needs to be stretched in order to achieve what you want (we have some awesome anatomy people on here!), but one tip that works for me is to have one foot in front of the other when doing level changes. it helps keep stability, which in turn helps make things easier and more fluid-like.

I do the one foot in front of the other thing to. Also, if I'm going wayyyyyy down, I usually have one foot flat and the other on toe. I find it easier to propel myself back upwards if both feet are not completely flat on the floor.

[gwyncara]

Something that I've found helpful when doing level changes is to use a ballet bar (or whatever you may have handy: a chair, table, etc..) This helps me to keep my balance and as I get stronger, I can release the bar and only grab onto it if I need it.

[Lauren_]

I agree that this kind of movement is usually more limited by strength than flexibility, and you have to be *SO* careful not to strain your knees!

I agree that training with the specific movement you want to do is the best idea. Have one foot in front of the other, and -- this is important! -- try to keep your weight even between the two feet as you lift the back heel and lower yourself. Think of lowering your back knee to the floor, as if you were going to propose to someone. If you're not conscious of your weight, you'll be inclined to put all the stress on the front knee.

Hold onto a sturdy chair, doorknob, table, whatever you've got if there's no barre and be *very* conscious of your knees. Only go as low as you're able to comfortably go and try not to let the front knee bend more than 90 degrees at first (it should stay over your ankle). Your knee joints are delicate and irreplaceable. Repeat on each side, starting with maybe 5 reps if it's difficult and work up to 10-12 reps. Gradually, you'll be able to go lower as you build strength.

In terms of flexibiity, other than recommending a yoga class, I would suggest sitting on the floor for at least half an hour each day. Maybe while watching TV? You don't have to sit in any special position, you can move and shift around to different positions as needed, and you can even lean against the couch at first -- but no lying down! Try cross-legged for a while, then cross with the other leg in front... kneel....straddle....

Nothing -- except daily yoga -- will increase your lower body flexibility faster.

[Taj]

Originally Posted by Lauren_

In terms of flexibiity, other than recommending a yoga class, I would suggest sitting on the floor for at least half an hour each day. Maybe while watching TV? You don't have to sit in any special position, you can move and shift around to different positions as needed, and you can even lean against the couch at first -- but no lying down! Try cross-legged for a while, then cross with the other leg in front... kneel....straddle....

Nothing -- except daily yoga -- will increase your lower body flexibility faster.

Wow, Lauren, I've never heard of that. As someone who is pretty uncomfortable sitting on the floor, I have to say it would never have occurred to me, either. I do sit on the floor for a bit to stretch after my gym workout, but that only happens 3-4 times/week (if I'm lucky) and I never do it at home. Think I'll try it!

[kashmir]

Originally Posted by Rafiqa_Sadah

Specifically, I want to be able to "sit" in kneeled positions. (squat sounds too .... not pretty) Not on my knees, but bended and more fluidity in lowering and raising myself while changing levels, maybe bustin' a move or two while I'm lowered.

I've *never* had a lot of this fluidity/flexibility even when much younger and much thinner, and I'm not looking to do lots of back bends on the floor etc....

How much flexibility you are capable of depends on lots of factors - muscle flexibility is only one. It will also depend on how your body is put together. For example, not all hip joints are the same and some, due to bone length or angle, will severely limit flexibility.

Assuming, this isn't limiting you, what limits many people from squatting is tight calves, big thighs, or weak quads. Here's a check for calf flexibility Calf - ROM & Stretching. However, you need someone with clues to watch you move and test individual bits of you to be ceratin what your issues are - the net is a bit limited that way.

Also watch your knees when squatting. Keep them over the middle of your foot. Try sitting on the floor, back against the wall, legs out and pulling one kneecap at time towards you; tighten your quad so that your heel lifts off the floor; single leg lifts. (Double leg lifts will put strain on your back that you don't need)

Also watch your every day posture. 10 minutes stretching a week is less than 0.1% of how your body is held.

[Safiyah]

I think the sitting on the floor is a great idea! Perhaps start with a pillow under your butt if it's too hard at first? We really don't get to sit down on the floor much as adults.

I took a yoga class once that was slow-paced and did a lot of floor work - that might be helpful. I had a really great teacher (who moved!! :( ) she asked what we wanted to work on every time, so if you have a specific area you want to stretch or strenthen she'd tailor the postures to suit your needs.